Keto Low Carb Bread

I have been tinkering with a recipe lately inspired by a few ideas and recipes I have seen on the internet. One is by Maria Emmerich protein-sparing-wonder-bread, Brenda’s recipe Low carb Cloud Bread Loaf and the other is a low carb flour recipe developed by Carol Dawn on PSMF group on Facebook PSMF diet group. To find her posts you can search for Carol Dawn. Carol is very generous, sharing all of her creations and knowledge with the members. I love this group because it is so encouraging and drama free.

The first bread by Maria had a great texture but I choked on it unless it was slathered with butter or peanut butter, Brenda’s loaf is much better at Sugar Free Mom but I like the idea of lower fat as well as higher protein I put the three ideas together and added a twist of my own, made a few modifications for ease and this is what I have come up with. 

Recipe for Bread

3 eggs separated (2 for lower fat content)

8-10 ounces Liquid Egg Whites added to separated egg whites to make up 12 ounces total

1/2 teaspoon cream of tartar 

Set aside the yolks.

Combine egg whites and cream of tartar in a stand mixer and beat until stiff peaks

Dry ingredients

1/8 Cup Sweetener (optional and to taste)

1/2 teaspoon salt

1 tablespoon oat fibre

1/8 cup coconut flour

3 tablespoon flax meal

1 tablespoon psyllium husk powder

1 Cup Egg White Protein Powder. I use the one from Now foods or the No Yolking brand *

Instructions

Mix all dry ingredients together.

Fold dry ingredients into beaten whites and add the yolks that were set aside.

Preheat the oven to 350 F

Separate the eggs yolks from the whites and set aside. Add the egg whites to a 2 cup measure and top up with liquid egg white to make 12 ounces or 1 1/2 cups. Add the egg whites and cream of tartar to a mixer (I used my stand mixer with the whisk head) and beat on high with whisk attachment until stiff peaks form. 

Fold in the dry ingredients and egg yolks with a spatula being careful not to lose too much air.

Prepare a glass 5x9 loaf pan by lining the bottom and sides with parchment. This can be done by wetting a large piece of parchment and scrunching into a ball. Then lay it out and pat dry before lining the pan.

DO NOT SPRAY THE PAN! Meringue hates oil and your loaf will fall.

Using a spatula, transfer the mixture into the prepared pan while making sure to fill any air pockets. 

Bake at 350 for 30 minutes and then turn off oven and leave loaf in oven to continue cooling for another 30 minutes.

 Remove from oven and let loaf cool completely in the pan.

Once cooled you can remove from the pan by lightly pushing the loaf away from the rim and sliding a flat knife between the loaf and the pan to pop it away from the sides. the piece of parchment paper should pull away from the loaf easily.

I sliced my bread into 12 pieces.  which works out to about 73 calories, 9.9 grams protein, 1.5 grams carb and 2.1 grams fat. 

***Please note that Maria suggests allulose for the sweetener in her bread but, again, like her recommendation to grease the pan, I disagree. Meringue does not like allulose so I recommend just a stevia/erythritol blend. I make my own sweetener by blending 1 cup erythritol with 1/2 teaspoon stevia extract powder. I whip it up in my magic bullet and then store it in an air tight jar for measuring out later. I usually make up the entire bag of erythritol with the amount of stevia extract powder needed so it is ready when I bake to just measure out. I use it cup for cup like sugar.

Enjoy!

© 2021DIANE ROLFE ALL RIGHTS RESERVED

Keto Egg White Ice Cream

So today a light went on in my head. Something that doesn’t happen too often these days with covid-19 stress and lockdown limiting my interactions. I have been seeing posts about ice cream made with egg whites. Everyone seems to be on the PSMF (Protein Sparing Modified Fast) kick these days like they invented it themselves. It’s been around for decades and there are plenty of good Facebook groups to share recipes and guide you on your journey. This is one of my favorite pages, PSMF (Protein Sparing Modified Fast). The people in the group are helpful and share recipes without conditions.     

Anyhow I did a little google search and came up with a simple recipe that I could modify to make keto. To make it Protein Sparing just use a fat free sour cream or yogurt. It was in All Recipes, was a whopping 4 ingredients and so easy to ketofy. I doubled it, of course because summer is right around the corner. This is the original recipe Granny’s Ice Cream You can make it as low fat as you want but for my first attempt I used full fat sour cream because that's what I had in my refrigerator. 

 

Recipe

1 Cup Liquid egg white (or 8 egg whites from pasteurized eggs)

1 1/3 Cups Sour cream or plain Greek Yogurt (use fat free for PSMF)

2/3 Cup swerve or other erythritol blend (I used 1/3 cup of allulose and the rest an erythritol/stevia blend)

1 teaspoon vanilla extract

Flavorings or fruit as desired.

In a large metal or glass mixing bowl beat the egg whites until foamy. Add the sweetener and vanilla and continue beating until soft peaks form. Fold in the Sour cream or yogurt until well blended and then add any additional flavors or ingredients you would like.

Scoop the mixture into a freezer friendly container that has a lid and freeze for 2 hours, stirring every 30 minutes to keep it from crystalizing.  

You can use 2/3 cup of an erythritol sweetener or you can substitute some for Allulose like I did. Allulose helps keep it a soft easy to scoop texture.

Note: I found it too sweet the first time I made this so I have adjusted the sweetener amount  

My full fat version was:

 90 cal, 3.8g protein, 2.1gnet carbs, 7.4g fat.

Fat free version made with fat free Greek yogurt was:

 38 cal, 6.8g protein, 2.0g net carbs, 0g fat

You should always input your own ingredients to calculate the macros of a recipe since we all use different brands.

Hope you all have a safe and healthy summer, enjoy!